Thursday 4-27-17

400 meter jog
then 4 rounds – :20/:05
Jump rope
Deadlift #45/35/25
then 4 rounds
Hollow Rock
Med ball side touch

For time:
Run 800 meters with a #25/15 plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps 24″/20″
3 squat cleans #185/135
Then, run 800 meters with a #25/15 plate

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29,
of Greensboro, North Carolina, died on Jan.
8, 2014, of injuries sustained in a helicopter
crash off the coast of Virginia. He was a
member of Helicopter Mine Countermeasures
Squadron 14 at the Naval Air Station in Norfolk,
Van Dorn was a well-rounded and skilled athlete.
According to his friends, he “prided himself on
his ability to lift huge weight with the big guys
and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons,
Jaxton and Maddox; parents, Mark and Susan;
brother, Max; and sister, Cara.

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